Physical health and mental health are almost inseparable because health problems may start from small abnormalities that are not addressed, such as daily stress, to the point that it can be said ‘the mind is the master, the body is the servant.’
And when the problems are not properly cared for or resolved, they often lead to chronic health issues. As a gynecologist and anti-aging medicine specialist who has cared for women’s health at every stage of life for a long time, it has been found that part of physical health is controlled by mental health, and this problem can occur at any age, including…
- Teenagers who have started menstruating, studying hard or frequently stressed, causing irregular menstruation
- Working women who are stressed to the point of hormonal imbalance or have infertility problems
- Postpartum mothers who are stressed to the point of having no breast milk
- Working women suffering from Office syndrome
- Menopausal women experiencing depression
It can therefore be said that these problems demonstrate the relationship between body and mind, and one of the key connectors of these problems is ‘hormones.’
How important are hormones to health?
Hormones are substances produced by the endocrine system to regulate the functions of the body’s various systems. We have a large ‘home’ located in the pituitary gland area that secretes hormones to command each organ to release hormones that control the functions of each system.
For example, the function of the ovaries that produce hormones controlling the menstrual cycle. The ovaries receive commands from the pituitary gland hormones to secrete hormones again. Therefore, if menstruation is irregular, it may be due to a direct abnormality in the ovaries or caused by hormones from the pituitary gland, including other hormones that must receive commands from neighboring hormones in the pituitary gland. It is not surprising that when there is a lot of stress, it can cause irregular menstruation.
Stress, hormones, and diseases
Medical studies have shown the incredible importance of hormones. For example, severe stress can lead to chronic vaginal inflammation caused by fungi because when stress occurs, the body secretes the stress hormone Cortisol from the adrenal glands. This hormone is crucial for human survival as it helps the body respond to stress, whether psychological stress or physical illness.
When stress occurs, the body increases Cortisol secretion to stimulate higher blood sugar levels by breaking down proteins and fats because it knows we need energy and strength to face stress even at the cellular level. High blood sugar levels result in a lowered immune state, which facilitates fungal infections in the vagina, as fungi are opportunistic pathogens ready to cause disease when the body is weak.
There is clear medical evidence supporting the relationship between physical health, hormones, and mental health. Holistic women’s health preventive care is therefore very important because preventive medicine helps us realize the daily degeneration of cells in the body as we age and that diseases or health problems arise from our current lifestyle.
This is the origin of modern medicine called Lifestyle Medicine, which focuses on adjusting lifestyle in six dimensions to provide holistic care for strong physical and mental health, namely:
1. Nutrition
Nutrition is divided into two important parts:
- Eat healthy foods, focusing on freshly prepared plant-based diets, avoiding processed foods. Consume quality nuts, colorful vegetables and fruits that provide fiber, and foods rich in antioxidants.
- Avoid certain foods according to health problems. For example, common women’s health issues such as uterine fibroids, chocolate cysts, or endometriosis should avoid foods that provide estrogen hormones, such as coconut water, and maintain weight within standard ranges, which is also related to diet.
2. Physical activity and aerobic exercise for at least 150 minutes per week
Aerobic exercise strengthens the heart and lungs. Additionally, resistance training, such as muscle strengthening by lifting dumbbells, is recommended because muscles help maintain hormone levels longer and increase fat metabolism at rest. Resistance training should be done 2-3 times per week targeting large muscle groups such as shoulders, arms, and legs because after age 30, we lose 3-5% of muscle mass every 10 years.
3. Quality sleep of at least 7 hours
Research supports that insufficient sleep affects weight control, increases appetite, worsens blood sugar control, and raises the risk of Alzheimer’s disease.
4. Stress management
Stress is a dimension that almost covers all aspects of health because hormonal changes occur constantly. If we are aware at all times, view problems as learning opportunities for practice, and live with them without stress, health problems will decrease.
5. Avoid smoking, alcohol, and drugs, all of which harm health
Smoking, alcoholic beverages, and drugs all affect the body at the molecular level, causing an imbalance of antioxidants. Alcohol consumption makes the liver work harder. Toxins from cigarette smoke or various drugs cause internal inflammation, damage the lungs, and many other organs. Especially drugs directly affect the nervous system. Therefore, these should be avoided.
6. Having good social relationships
Good relationships with family members, colleagues, or people in society are positive forces for mental health and lead to good physical health as well. This aligns with the World Health Organization’s definition of health as a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity.
Women’s health and holistic care
When talking about women’s health, the topics often asked about are skin and hair health because we want to look good and not age. Traditionally, when talking about aging in women, many think of menopause. But in reality, we start aging from age 25 because menopause means the reduction of sex hormones produced by the ovaries affecting health, as the ovaries stop functioning around age 50. However, we actually have hormones that help us live each day with potential, especially Growth hormone or the hormone of youth, which begins to gradually decline from age 25.
Therefore, we must start adjusting our lifestyle in the six dimensions mentioned by caring for health holistically, nurturing hormones and all body systems from age 25 because Growth hormone plays an important role in body strength, immunity, and even during deep sleep helps manage antioxidants or vitamins we consume to be effectively utilized.
Both hormones and antioxidants play roles in enhancing cellular function efficiency, thus promoting good health from within the body, resulting in better skin, work potential, memory, and brain function, making us look fresh and younger than our age.
Health span: living long with good health
Nowadays, when we talk about longevity, we do not only focus on lifespan but emphasize health span, meaning we do not want to live long bedridden, in a wheelchair, with many diseases, unable to recognize anyone, or unable to communicate. Instead, we want to live long with good health and quality of life, still able to do activities as desired and communicate happily with loved ones.
Digital health strategy
In the digital age, the development of technology and information is very beneficial, including in public health, which can help some women who want to take care of their health but have time constraints and family responsibilities.
The Ministry of Public Health has a policy on digital health strategy, using innovations in information and communication technology (ICT) to provide knowledge and establish telemedicine systems that can deliver health care services using ICT in areas where distance is an obstacle to health care.
What is desired more for women is mHealth or the use of mobile devices to provide health care services, such as monitoring patients’ vital signs and direct care, especially in the form of applications for women’s health. These can include educational videos, menstrual irregularity data entry, medication records, hormone side effects, and channels to contact doctors, which help build discipline in health care and provide quick access to doctors before chronic or severe problems occur.
Create charm with beauty and good health
Besides health, beauty is always associated with women. In fact, every woman has her own unique beauty, but what attracts people to want to talk and work with us is charm. And right now, the best charm is having strong physical and mental health because a healthy body brings potential in thinking and working. We can be the most beautiful and happiest in our own way by having strong physical and mental health. Therefore, all women are invited to create charm and inspire good health by starting with holistic health care and making the best use of current technology.
